Oneeda's Kitchen Blog

Black Bean and Corn Dip (makes 3 cups)

Posted on: June 14, 2010

Ingredients: Nutrition Facts for Black Bean and Corn Dip

1 – 15 oz. can black beans, drained and rinsed or 2 cups black beans cooked at home

2 cups cooked fresh, frozen or canned corn

2 green onions, sliced

1/2 cup plain nonfat yogurt

1/2 teaspoon thyme

1/2 teaspoon chili powder

Black pepper to taste

1. Place all ingredients in a blender. Blend for about 20 seconds or until all ingredients are smooth.
2. If the dip is too thick, stir in two tablespoons of yogurt.

Serving Size: 1/4 cup (69 g)
Servings Per Recipe: 12
Amount per serving
Calories 68
Calories from fat 3
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 77 mg
Total Carbohydrates 13 g
Dietary Fiber 3 g
Sugars 0 g
Protein 4 g
Vitamin A 0%
Vitamin C 4%
Calcium 4%
Iron 4%


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